I've found that it's very helpful to stop using smartphones and tablets at least one hour before going to bed. I've heard that the blue light emitted by those devices communicates to special cells behind our eyeballs that it's morning. I also love taking one 2.5 mg melatonin lozenge made by Source Naturals that I dissolve under my tongue about an hour or so before I go to sleep. Not all melatonin I've tried has been effective, but this particular product is fantastic. Relatives that I've shared the product with have loved it and found it very effective. You can find it at Whole Foods or Amazon.
RE: Sleep Debt as a cause of unnecessary stress and how to increase sleep quality
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Sleep Debt as a cause of unnecessary stress and how to increase sleep quality
Sometimes the only thing which I can do is take a nap. Sometimes a full 7 hour block of sleep isn't going to work because my body wakes up but it is important to simply keep trying to nap getting an hour here or a few hours there which ultimately add up. Broken sleep is a problem just as much as sleep debt and many wake up multiple times for no reason and can't fall back asleep after waking up.
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